Yancy Camp Workout 534

I’m known in my family and in my circle of friends as the eternal optimist. At a certain point this just started to stick and I now wake up every day with the desire to help others with my positive attitude and optimism. I’ll share with you my inner thoughts on this whole optimism vs pessimism attitude. It’s a daily, hourly, and by the minute choice. We are presented with a bunch of situations each and every day and we have a choice to be positive or negative. I choose to find the best in every situation. I don’t care what the situation is. I make this choice. If I’m with a group of people, I work hard to keep the energy high and the attitudes positive. I feel it’s a part of my career path. I know that might sound crazy to some, but it’s a choice that worked out well for me in the corporate world and it provides me with a lot of happiness in my current work and family life as I balance many different work opportunities along with my time with family and friends. If I need to be somewhere, I refuse to allow myself to feel like “this is such a grind” or think “I can’t wait until this is over!”. This takes practice and as I’ve said many times before in my pre workout mental conditioning intros, you have to develop the ability to hit the pause button before every situation and get yourself motivated. Get fired up and excited for what you’re about to do.
There’s always a little something that happens the day before or the day of posting your workout that inspires my message. Yesterday it was something very simple. We were enjoying a bunch of 80 something degree days here in Texas and out of no where we were hit with a high of 40 degrees. We all know that weather is the cause of lots of negative energy with people. It’s hot, it’s cold, it’s so windy, I’m tired of all this rain, we need more rain, I wish it would stop snowing, I’m so ready for spring, etc. etc. The weather really brings out the pessimism or optimism in people. I found myself getting excited to dig through my closet and break out one of my favorite pullovers. I found myself talking to the kids about how fun it is to have consistent changes in our seasons each year and how exciting it is to wear clothes we haven’t worn in awhile.
I challenge you to find the best in every situation. Be the person who lifts people up vs dragging them down. Much love – Yancy

Workout 534
Phase 1:
Run x 2min at zone 3 aerobic effort
Run x 1min at slightly above lactate threshold (will be found in zone 4)
This completes 1 round.
Continue repeating for a total of 11 rounds.
*Last week it was 10 rounds. We’re going to be increasing the number of rounds each week for awhile. If due to injury you’re unable to run, you can replace this with other forms of conditioning.
*In easy to understand terms for your lactate threshold – your lactate threshold is when lactate begins to accumulate in the blood at a rate faster than it can be removed. In simple terms, you’re no longer comfortable and it’s a pace you can’t hold for a long time. Periodically spending time above lactate threshold will go a long way toward increasing your lactate threshold though. That’s why we do these type workouts on occasion. Enjoy my friends!

Phase 2:
15% incline on the treadmill, tire drag, or trail run x 25min at low end aerobic effort

Phase 3:
Weighted squats x 8
Push-ups x 8 (go with plyo clap push-ups if possible)
Thrusters or wall ball x 8 (go with wall ball if possible)
Plank w/hip circles x 20 (10 each direction)
Sandbell, sandbell, or slam/dead ball burpees x 8
Rope or cable rows x 10
This completes 1 round.
Continue repeating for a total of 5 rounds.
*Everything that’s listed for 8 reps was 10 reps last week. It’s 8 this week and I want you increasing the weight that you used last week.
*If possible, tie all 5 rounds together without break
*Weighted squats – if you’re new to weighted squats, go with box squats and lightweight to help ensure clean lifting mechanics

Bonus:
Burpees x 5min for max reps
*This was one of your fitness tests you should have performed after signing up for the program. Make sure you log your new results in your online test tracking log. If you’ve been consistent with your training, I’m confident you’ll see an improvement. As always, we don’t do burpees to practice for obstacle failure. This is a great strength endurance test!